9/26/2018

A. S HSPUs; 30 for time 
3:32
Not happy about this. I started with sets of 6, and for the first two sets the sHSPU felt great. When I started what would've been my third set of 6 I suddenly hit a wall and barely squeezed out 4 reps. From reps 16-30 it was a mix of sets of 3 and singles.

1 min max cals row 
1 min max reps burpees
1 min max CTB
rest 1 min
1 min max cals assault
1 min TTB
1 min kipping hspu
rest 2 min
x3
(scored as total reps)
Set 1 - 20 cals on the row, 15 burpees, 20 C2B (sets of 5), 12 cals AB, 20 T2B (8/8/4), 15 kHSPU (sets of 5)
Set 2 - 20 cals row, 11 burpees, 15 C2B, 12 cals AB, 14 T2B, 15 kHSPU
Set 3 - 20 cals row, 10 burpees, 13 C2B, 12 cals AB, 15 T2B, 13 kHSPU

272 total reps

I tore on my left hand during the second set, which didn't help with teh C2B and T2B, but aside from that I was pleased with how consistent the C2B felt and that rather than my lats/biceps 'blowing up,' it was more of a respiratrory/hr issue. Not really that happy with the drop off on the burpees, but I've never really been good at doing fast burpees.


1x through; 8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias 
A5. Groin Rock w Internal Rotation Bias
A6. Mini-band Serratus Wall-slides
A7. Groin Shift to Short Hamstring Hold
A8. Crossover Symmetry "Scaption" Exercise - (focus on depressing scaps and activating serratus)
A9. Side lying hip internal rotation
A10. Side lying hip external rotation
done